BEGINNER  

• Variation #1 (10-15 mins):  "4 Groups."  Start with 4 groups of approximately even numbers, lined up east-west in orientation, halfway between the end-line and the restraining line (using pylons for markers where necessary), in both ends of the floor.  Give each group a number between 1-4.

• On the first whistle, all of the players in group number one run up and touch the restraining line and back to the starting position.  On the second whistle, group two takes their turn and so on and so forth, until it's group number one's turn to go again.  

• Coaches should mix up the number of sprints in a row that each group does (generally between 1-4) and the style of sprint demanded of the players (mix between running forward, backward, side-shuffling and tracking).  Coaches may also allow players to carry a ball, practicing either a power cradle or triple threat cradle, as they perform the footwork pattern.

• Goalies in full equipment may be permitted to do less reps than then players (half the amount).

• Variation #2 (10 mins):  "3 Groups."  Same as the above variation except starting with 3 groups, which brings this drill to a 1:2 work:rest ratio, which is the most similar to shift intervals in games.  Generally Junior/Senior players have a 30 second shift & 60 seconds rest, whereas minor lacrosse players have a 45-60 second shift, with a 90-120 second rest.